This is a 12 minute stretching video you can follow along in real time.
With a special emphasis on releasing the lower back, and opening up the hips.
Do this video as part of your morning routine, or after a workout.
And don’t forget, Fit Media Channel has more
stretching and home workouts for you to follow in our playlists.
So, standing on your mat.
Starting with Dynamic Squat.
Going low to the floor, push the knees out with both elbows. Really opening up the hips.
Deep breaths in and out.
OK. Now add a stretch on the right side. Reaching up.
Good. Change sides. Stretch it up, feeling the stretch down the left side.
And breathe.
OK, still in squat position, push the right knee out, and back.
Now, change sides. Keeping the hips low to the floor. Take the left knee out to the side.
If you’re struggling, feel free to stand up and shake it out at any time.
Good. As you breathe, stand up for Forward Bend. So, feet a little bit wider than the shoulders.
Reach down, drop the head to the floor.
Now, move the head round to one side. And stretch.
Steady breaths.
OK, take it round to the other side. Stretch.
Good. Now, lie down on your back.
Time to loosen that whole spine. Rocking backwards and forward, with knees up towards the chin.
And rock backwards and forwards. Really massaging the spine.
And rest. Now, back flat to the floor,
knees up. Take hold of the knees, and go into Leg Rotations. Again, releasing those hip joints.
Change direction.
Good. Still on your back, going for a Hamstring Stretch.
So, left foot flat to the floor, take the right leg up. Hands behind the right leg, and stretch.
Adding a foot rotation.
OK, now, Figure Four stretch -
so it’s right foot to the left knee. Hands behind the left leg. And stretch.
Good. Now change sides. Right foot to the floor, hands behind the left leg.
With that added Foot Rotation.
Now, take the left foot to the right knee.
Straighten the right leg. For another Figure Four stretch. Keeping the right leg straight.
And
relax. Now, in your own time - Child Pose.
Move on to all fours. Hips back towards the heels, arms reaching forward.
Keeping the hands stretched out in front of you, palms flat to the floor.
Feel the stretch in the lower back.
Now - keep the hands where they are. Straighten the legs,
hips up, for a classic yoga pose, Down Facing Dog.
Drop the head.
Option to add a bicycle move, left and right. And if you’re feeling it, add a twist at the hips.
Again, releasing the hips and lower back.
Next, Pigeon Pose. So take the left leg up, swing it down and settle your left knee by your hand.
Resting on your hands, arms straight.
Now, extend by going down onto your elbows.
OK, let’s switch. Right knee forward, left leg back. Arms straight.
And now, down on your elbows.
Deep breaths.
Two minutes to go. So now, change to seated.
Knees slightly bent, go into Seated Forward Bend.
Taking hold of the ankles, or any part of the leg.
Now, straighten the legs.
Feel the stretch in the hamstrings.
OK - reach up one more time, bend forward again, and take hold of your feet.
If that’s tricky, just bend forward as far as you can go.
Breathing in to the lower back.
One more time. Reach up, go forward, hands under your feet.
OK, final stretch. Flat on your back now, for Lying Twist.
Bend the left leg. Take the left knee with your right hand.
Twist over to the right. Reaching the left arm out to the side.
Relax the shoulders, keeping the left shoulder flat to the floor.
And change sides. Bend the right leg. Left arm to right knee, and twist to the left.
Right arm out to the side.
Good work. That’s your whole body stretched. Let’s relax now for a
few moments. We’re giving you 30 seconds, but if you want more, just pause the video.
Flat on your back. Arms and legs relaxed.
Deep breaths. Filling your chest with air, breathing slowly out through the nose.
And that’s it. Stand up now and shake it out.
Bookmark this video ready for the next time your body needs a good stretch. And make
sure you’re subscribed to Fit Media Channel for all our follow along playlists and new videos.
Thanks for watching.